January CTC: 4x4min/4min rest

I have taken it easy last week, even though it was supposed to be a hard week. Too much sniffing and sneezing going on to do any hard workouts.

So, today was the first real hard workout in ages. I chose to do the CTC. It is somewhere in between the shorter stuff I have been doing before Christmas and the “long intervals” that I am supposed to do in this mesocycle of my training plan.

Row 4 times 4 minutes with 4 minutes rest between reps

Use the same damper setting for all reps.

Record your distance for the sixteen minutes of rowing.
Don’t include any resting metres.

The first 4 minutes must be a standing start. All others can be standing or rolling starts.

In the 2k warming up I did a few 10 stroke sprints at slightly faster paces than I normally do them. Then I set up the 4x4min.

I was warned that it would be a tough workout, so I set myself a target to row 28spm and higher, a “light” stroke and watch stroke length and technique.

Every interval was the almost same, except that they got slightly harder each time. The first minute flew by and I would have thoughts of doing a fast interval at 1:46. The second minute was slightly harder. The third minute was endless and I was struggling to keep 1:48. The light at the end of the tunnel got me through the fourth minute.

Today, the graphs from Rowsandall.com are very interesting. First, the summary plot:

and the summary:


Workout Summary - media/20170110-195135-sled_2017-01-10T19-42-09ZGMT+1.strokes.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|06613|32:00.0|02:25.2|212.1|25.3|158.0|177.0|08.2
W-|04466|16:00.0|01:47.5|281.5|27.8|167.5|177.0|10.1
R-|02149|16:00.0|03:43.4|074.1|20.7|144.9|177.0|01.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01114|04:00.0|01:47.7|279.0|27.1|162.9|173.0|10.3
01|01120|04:00.0|01:47.1|284.4|27.9|169.5|177.0|10.0
02|01117|04:00.0|01:47.4|282.3|28.0|169.1|177.0|10.0
03|01115|04:00.0|01:47.6|280.4|28.1|168.5|177.0|09.9

And here are the interesting plots:

There is a lot of things going on here (at least in my perception).

1. I am clearly trading stroke length for stroke rate. I should focus on staying long when I get tired.
2. In the beginning of the row, I was focusing on technique, especially on a couple of the weak points that I discovered in the video analysis. This leads to a slightly higher Average to Peak force ratio. In the second half of each 4 minute interval, and more so in the 3rd and fourth intervals, I just focus on surviving and my technique flaws come back. The ratio drops.

I was wondering if this is due to the peak force or the average force. Guess what? There is a chart for that:

After a few months of spending some of my free time on rowsandall.com, I have something that is really useful, at least for myself. I use painsled to record the data. I get them onto rowsandall.com. I have set of “favorite” charts defined that I browse through. Rest paddling is automatically filtered out, and the result is a set of data that give me a quick overview of what I did, and some observations that are hard to get without a coach sitting next to and observing you.

The temperature in my rowing basement was +1.5C. Outside temperature -8C.